Ross Maiden Performance PT

Ross Maiden Performance PT 🏉 Scottish Premiership Rugby Player
🏋️ Strength & Conditioning (Bsc Hons)

18/05/2026

How to make changes between blocks is easier than you think.

I will usually opt for new set and rep schemes dependent on what I’m looking to train like hypertrophy or strength etc.

Exercise selection only really changes every 8 weeks minimum as that’s what I feel allows me enough time to actually noticeably progress a lift.

Full set and rep scheme below 👇🏻 A1) Power Clean 3x2A2) SL Box Jump 3x3 e.sB1) Back Squat 3x3-5B2) Copenhagen Hold 2x15s...
21/04/2026

Full set and rep scheme below 👇🏻

A1) Power Clean 3x2
A2) SL Box Jump 3x3 e.s

B1) Back Squat 3x3-5
B2) Copenhagen Hold 2x15s e.s

C1) Incline DB Press (not filmed) 2x5-8
C2) Pendlay Row 2x5-8

D1) SSB split squat 2x5-8
D2) SL Calf Raise 2x15-20 e.s

09/03/2026

These are non negotiables to have in your program each block if you want to develop an atheltic lower body.

23/02/2026

Crazy to see what elite speed looks like in the international game.

But it tells us how important acceleration is to getting to top speed as quick as possible, as well as how having a higher top speed itself will improve acceleration.

They go hand in hand and it’s important not to neglect one or the other.
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For the most part not much changes in training between junior and senior rugby.But the period between 15-18 and potentia...
16/02/2026

For the most part not much changes in training between junior and senior rugby.

But the period between 15-18 and potentially even 18-21 is when you can make the most progress with least amount of training volume.

As a younger athlete it’s super important that you nail this period and get the most of it by learning basics movement and getting VERY strong in them.

Nail the basics now and you’ll reap the reward when you get into senior rugby.

How many do you check off?
11/02/2026

How many do you check off?

28/01/2026

Rotational work is a must if you want to dominate a contact sports due.

Here’s my go to exercises for building rotational strength and power.

Seeing a lot of stuff on hip flexor training at the moment, but is it actually worthwhile? Evidence does show that havin...
21/01/2026

Seeing a lot of stuff on hip flexor training at the moment, but is it actually worthwhile?

Evidence does show that having stronger hip flexors will increase sprint time over 20/30m distances, so going off of this training them doesn’t sound like a bad idea.

But what people might gloss over is how high sprintings ROI is as an exercise.

So if you are already achieving high knee drive when you hit top speed, you will most likely be training them enough with sprinting alone.

20/01/2026

Save this so you don’t get caught lacking during pre season.

Special shout out to the front row homies!
14/01/2026

Special shout out to the front row homies!

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